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WODS (Workout of the Day)

200808

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 10 Alt. Step-Ups :30 Tuck Hold 10 DBL KB Deadlifts :30 Bike/Row 5 Scap Push-Ups + 5 Push-UpsStrengthMetcon (Weight)2 SETS 30 Marching Farmers Carry 1:00 KB Front Rack Hold...

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200807

CrossFit Nauset - CFN-XView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 10 V-ups or Tuck-Ups 20 Lateral Hops Over Barbell 10 Barbell Bent Over Rows :20 Barbell Bent Over Row Holds* 10 Jumping Air Squats *Athletes will hold the barbell at the top of...

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200806

CrossFit Nauset - CFN-XView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 5 MINUTES MIN 1 - :45 SeeSaw Upright Row MIN 2 - :45 Broad Jumps MIN 3 - :45 SeeSaw Strict Press MIN 4 - :45 Broad Jumps MIN 5 - :45 Lunge + TwistStrengthPush Jerk (6-6-6-6-6)EVERY 1:30 x 5...

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200804

CrossFit Nauset - CFN-XView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (5 MINUTE CAP) 100m ROW/AB AFAP 6/6 SA DB Deadlift 6/6 SA DB Hang Power Clean 10 Slam BallStrengthMetcon (Weight)ON A 12:00 RUNNING CLOCK... 6 SETS 2 Pausing Clean Deadlift* + 2 High Hang...

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200803

CrossFit Nauset - CFN-XView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 10 Alt. Lunges 25 High Knees 10 DB Strict Press 25 High KneesStrengthBack Squat (10-10-10-10-10)EVERY 2:00 x 5 SETS* 10 Back Squat *Start light and build to moderate. (Score is...

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200731

CrossFit Nauset - CFN-XView Public WhiteboardWarm-upWarm-up (No Measure)FOR TIME (6 MINUTE CAP) 250m ROW/300m AB 20 Lunges 15 Wall Ball Front Squats 15 V-ups 15 Wall Ball Push Press 15 Wall Ball G2OHStrengthFront Squat (2RM)ON A 12:00 RUNNING CLOCK... Build to 2RM...

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200730

CrossFit Nauset - CFN-XView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 6/6 Alt DB Deadlift 6 DB Push Press 6 DB Bear Crawl* 8/6 Cal Row *1 Rep = 1 Step (R) + 1 Step (L)StrengthMetcon (Weight)EMOM x 10 MINUTES* 2 High Hang Power Snatch + 2 Hang Power...

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200730

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 6/6 Alt DB Deadlift 6 DB Push Press 6 DB Bear Crawl* 8/6 Cal Row *1 Rep = 1 Step (R) + 1 Step (L)StrengthMetcon (Weight)EMOM x 10 MINUTES* 2 High Hang Power Snatch + 2 Hang...

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200729

CrossFit Nauset - CFN-XView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 50 Double Unders 8 Push-Ups 8 Step-Ups 8 Air SquatsStrengthBench Press (4RM)ON A 12:00 RUNNING CLOCK... Build to 4RM Bench Press (Score is Weight)WorkoutMetcon (AMRAP - Reps)EMOM...

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200728

CrossFit Nauset - CFN-XView Public WhiteboardWarm-upWarm-up (No Measure)ON A 5:00 RUNNING CLOCK… 50 Jumping Jacks 40 Slow Alt. Bicycle Crunches 30 Alt. DB Toe Taps 20 Reverse Lunges Max Perfect Ring Rows w/ Remaining TimeStrengthDeadlift (2RM)ON A 12:00 RUNNING...

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